Ama-superfoods ayi-16 afanele isihloko

-Delile

• 1. Imifino Emifino Emnyama
• 2. Amajikijolo
• 3. Itiye Eliluhlaza
• 4. Amaqanda
• 5. Imidumba
• 6. Amantongomane Nembewu
• 7. I-Kefir (Neyogathi)
• 8. Igalikhi
• 9. Amafutha Omnqumo
• 10. Ujinja
• 11. I-Turmeric (iCurcumin)
• 12. Salmon
• 13. Ukwatapheya
• 14. Ubhatata Olumnandi
• 15. Amakhowe
• 16. Izimila zolwandle
• Okusemqoka

Ukukhuluma ngokudla okunomsoco, ayikho into efana nokudla okuphezulu.

Leli gama laqanjwa ngezinjongo zokumaketha ukuthonya ukuthambekela kokudla nokuthengisa imikhiqizo.

Imboni yokudla inika ilebula lokudla okuphezulu ekudleni okunothile ngezakhi zomzimba ngomthamo ocatshangelwayo wokuthinta impilo.

Yize ukudla okuningi kungachazwa njengokukhulu, kubalulekile ukuqonda ukuthi akukho kudla okukodwa okuphethe ukhiye wempilo enhle noma ukuvimbela izifo.

Kepha njengoba igama elithi "superfood" libonakala lingayi ndawo noma kunini kungekudala, kungakuhle ukuthi ubhekisise ezinye izinketho ezinempilo.

Nakhu ukudla okungu-16 okungafanelekela isihloko esihlonishwayo se-superfood.

1. Imifino Emifino Emnyama

Imifino enamaqabunga aluhlaza okotshani (DGLVs) ingumthombo omuhle kakhulu wezakhamzimba okubandakanya i-folate, i-zinc, i-calcium, i-iron, i-magnesium, i-vitamin C ne-fiber.

Ingxenye yalokho okwenza ama-DGLV abe mahle kakhulu amandla abo okunciphisa ubungozi bezifo ezingamahlalakhona okubandakanya isifo senhliziyo nohlobo 2 sikashukela (,).

Futhi aqukethe amazinga aphakeme ezinhlanganisela ezilwa nokuvuvukala ezaziwa ngokuthi i-carotenoids, ezingavikela ezinhlotsheni ezithile zomdlavuza ().

Amanye ama-DGLV aziwayo afaka:

• Kale
• I-Swiss chard
• Imifino yeCollard
• Imifino yetheniphu
• Isipinashi

Amanye ama-DGLV anokunambitheka okumunyu futhi hhayi wonke umuntu uwajabulela ngokusobala. Ungathola ubuciko ngokuzifaka kumasobho wakho owathandayo, amasaladi, ama-smoothies, ama-stir-fries nama-curry.

Imifino eluhlaza enamaqabunga aluhlaza igcwele i-fiber nezakhi zomzimba ezingasiza kakhulu ekuvikeleni izifo ezithile ezingalapheki.

2. Amajikijolo

Amajikijolo ayindawo enamandla yokudla okunomsoco wamavithamini, amaminerali, i-fiber kanye nama-antioxidants.

Amandla aqine e-antioxidant amajikijolo ahlotshaniswa nengozi encishisiwe yesifo senhliziyo, umdlavuza nezinye izimo zokuvuvukala (,).

Amajikijolo angasebenza futhi ekwelapheni iziyaluyalu ezahlukahlukene ezigaya ukudla kanye nezokuvikela amasosha omzimba lapho esetshenziswa kanye nemithi yokwelapha yendabuko ().

Amanye amajikijolo avame kakhulu afaka:

• Ama-raspberries
• Amajikijolo
• AmaBlueberries
• Amajikijolo
• Ama-Cranberries

Noma ngabe uyawajabulela njengengxenye yesidlo sasekuseni sakho, njenge-dessert, kwisaladi noma ku-smoothie, izinzuzo zezempilo zamajikijolo ziyahlukahluka njengezicelo zazo zokupheka.

Amajikijolo agcwele izakhi zomzimba nama-antioxidants angavimbela izifo ezithile futhi athuthukise ukugaya.

3. Itiye Eliluhlaza

Ekuqaleni ivela eChina, itiye eliluhlaza isiphuzo esine-caffeine esinezinto eziningi zokwelapha.

Itiye eliluhlaza licebile ngama-antioxidants kanye nama-polyphenolic compounds anemiphumela enamandla yokulwa nokuvuvukala. Enye yama-antioxidants edume kakhulu etiyeni eluhlaza yi-catechin epigallocatechin gallate, noma i-EGCG.

I-EGCG kungenzeka ukuthi iyona enika itiye eliluhlaza ikhono elibonakalayo lokuvikela ezifweni ezingamahlalakhona ezibandakanya isifo senhliziyo, isifo sikashukela nomdlavuza (,).

Ucwaningo lukhombisa nokuthi inhlanganisela yamakatekini ne-caffeine etiyeni eluhlaza ingayenza ithuluzi eliphumelelayo lokwehlisa isisindo kwabanye abantu ().

Itiye eliluhlaza licebile nge-antioxidant elinenzuzo eziningi zezempilo kubandakanya nokuvikeleka komdlavuza okungenzeka.

4. Amaqanda

Amaqanda ngokomlando abe yisihloko esiphikisanayo emhlabeni wezokudla ngenxa yokuqukethwe okuphezulu kwe-cholesterol, kepha ahlala enokudla okunempilo kakhulu.

Amaqanda aphelele acebile ngezakhamzimba eziningi ezibandakanya amavithamini B, i-choline, i-selenium, i-vitamin A, i-iron ne-phosphorus.

Zilayishwe namaprotheni asezingeni eliphezulu.

Amaqanda aqukethe ama-antioxidants amabili anamandla, i-zeaxanthin ne-lutein, aziwa ukuvikela umbono nempilo yamehlo (,).

Yize kunokwesaba okuzungeze ukusetshenziswa kwamaqanda ne-cholesterol ephezulu, ucwaningo lukhombisa ukuthi akukho ukwanda okulinganisekayo kwesifo senhliziyo noma ingozi yesifo sikashukela kusuka ekudleni kuze kufike emaqanda ayi-6-12 ngeviki ().

Eqinisweni, ukudla amaqanda kungakhuphula cholesterol “enhle” ye-HDL kwabanye abantu, okungaholela ekwehliseni okuhle ebungozini besifo senhliziyo. Ucwaningo olwengeziwe luyadingeka ukuthola isiphetho esiqondile ().

Amaqanda acebile ngamaprotheni asezingeni eliphakeme kanye nama-antioxidants ayingqayizivele. Ucwaningo lukhombisa ukuthi ukudla amaqanda njalo ngeke kwandise amathuba okuba nesifo senhliziyo noma sikashukela.

5. Imidumba

Ama-legumes, noma ama-pulses, isigaba sokudla kwezitshalo okwenziwe ngobhontshisi (kufaka phakathi i-soy), udali, uphizi, amakinati kanye ne-alfalfa.

Bathola ilebula le-superfood ngoba balayishwe izakhamzimba futhi badlala indima ekuvimbeleni nasekuphatheni izifo ezahlukahlukene.

Imidumba iwumthombo ocebile wamavithamini B, amaminerali ahlukahlukene, amaprotheni kanye nefayibha.

Ucwaningo lukhombisa ukuthi banikela ngezinzuzo eziningi zezempilo kubandakanya ukuphuculwa kohlobo lwesibili lwesifo sikashukela, kanye nokwehla kwengcindezi yegazi ne-cholesterol ().

Ukudla ubhontshisi nemidumba njalo kungakhuthaza nokugcinwa kwesisindo okunempilo, ngenxa yekhono labo lokuthuthukisa imizwa yokugcwala ().

Ama-legumes acebile ngamavithamini amaningi, amaprotheni kanye nefayibha. Zingavimbela ezinye izifo ezingamahlalakhona futhi zisekele ukuncipha komzimba.

6. Amantongomane Nembewu

Amantongomane nembewu acebile ku-fiber, amaprotheni yemifino kanye namafutha anempilo yenhliziyo.

Zibuye zipakishe izinhlanganisela zezitshalo ezahlukahlukene ezinezakhi ezilwa nokuvuvukala kanye ne-antioxidant, ezingavikela ekucindezelekeni kwe-oxidative ().

Ucwaningo lukhombisa ukuthi ukudla amantongomane nembewu kungaba nomphumela wokuvikela ezifweni zenhliziyo ().

Amantongomane avamile kanye nembewu kufaka:

• Ama-alimondi, ama-pecans, ama-pistachio, ama-walnuts, ama-cashews, amantongomane aseBrazil, amantongomane ama-macadamia.
• Amakinati - ngokomthetho imidumba, kepha kuvame ukubhekwa njengenathi.
• Imbewu ye-sunflower, imbewu yamathanga, imbewu ye-chia, imbewu yefilakisi, imbewu ye-hemp.

Kuyathakazelisa ukuthi noma amantongomane nembewu kuminyene ngokweqile, ezinye izinhlobo zamantongomane zixhunyaniswa nokwehlisa isisindo lapho kufakwa ekudleni okulinganiselayo (,,).

Amantongomane nembewu kugcwele i-fiber namafutha anempilo yenhliziyo. Banganciphisa ubungozi besifo senhliziyo futhi basekele ukulahleka kwesisindo.

7. I-Kefir (Neyogathi)

I-Kefir isiphuzo esibilisiwe esivame ukwenziwa ngobisi oluqukethe amaprotheni, i-calcium, amavithamini B, i-potassium nama-probiotic.

I-Kefir ifana ne-yogurt kodwa inokungaguquguquki okuncane futhi imishanguzo ejwayelekile yama-probiotic kune-yogurt.

Ukudla okunothile, okune-probiotic okufana ne-kefir kunezinzuzo eziningana ezihambisana nempilo, kufaka phakathi i-cholesterol encishisiwe, ukwehlisa umfutho wegazi, ukugaya okuthuthukile kanye nemiphumela yokulwa nokuvuvukala (,,).

Yize i-kefir yenziwe ngokwesiko ngobisi lwenkomo, imvamisa ibekezelelwa kahle ngabantu abane-lactose ukungabekezelelani ngenxa yokuvutshelwa kwe-lactose ngamagciwane.

Kodwa-ke, yenziwa futhi ngeziphuzo ezingezona zobisi ezifana nobisi lukakhukhunathi, ubisi lwelayisi namanzi kakhukhunathi.

Ungathenga i-kefir noma uzenzele yona. Uma ukhetha umkhiqizo olungiselelwe ukuthengisa, khumbula ushukela ongeziwe.

I-Kefir isiphuzo sobisi esibilisiwe esinezinzuzo eziningi zezempilo ezihlobene nokuqukethwe kwayo kwama-probiotic. Yize ngokuvamile yenziwa ngobisi lwenkomo, i-kefir nayo iyatholakala ngezinhlobo ezingezona zobisi.

8. Igalikhi

I-Garlic ukudla kwezitshalo okusondelene kakhulu no-anyanisi, amalikhi nama-shallots. Kungumthombo omuhle wama-manganese, uvithamini C, uvithamini B6, i-selenium ne-fiber.

I-Garlic iyisithako esidumile sokupheka ngenxa yokunambitheka kwayo okuhlukile, kepha ibuye yasetshenziselwa izinzuzo zayo zokwelapha amakhulu eminyaka.

Ucwaningo lukhombisa ukuthi igalikhi ingasebenza ekwehliseni i-cholesterol nomfutho wegazi, kanye nokuxhasa ukusebenza komzimba ().

Ngaphezu kwalokho, izinhlanganisela eziqukethe isulfure egalikhi zingadlala indima ekuvikeleni izinhlobo ezithile zomdlavuza ().

I-Garlic ukudla okunothile okunomsoco okusetshenziselwa izinzuzo zayo zokwelapha amakhulu eminyaka. Kungaba wusizo ekusekeleni ukusebenza kwamasosha omzimba nokunciphisa ubungozi besifo senhliziyo nomdlavuza othile.

9. Amafutha Omnqumo

Amafutha omnqumo ngoyela wemvelo okhishwe esithelweni seminqumo kanye nesinye sezisekelo zokudla kwaseMedithera.

Izicelo ezinkulu kakhulu empilweni ngamazinga ayo aphezulu ama-monounsaturated fatty acids (MUFAs) kanye nama-polyphenolic compounds.

Ukungeza amafutha omnqumo ekudleni kwakho kunganciphisa ukuvuvukala kanye nengozi yakho yezifo ezithile ezifana nesifo senhliziyo nesifo sikashukela (,, 28).

Iqukethe nama-antioxidants afana namavithamini E no-K, angavikela ekulimaleni kwamaselula ekucindezelekeni kwe-oxidative.

Uwoyela we-olive ungomunye wemithombo eyisisekelo yamafutha ekudleni kwaseMedithera. Kungaba lusizo ekwehliseni isifo senhliziyo, isifo sikashukela nezinye izimo zokuvuvukala.

10. Ujinja

Ujinja uqhamuka empandeni yesitshalo esiqhakazayo esivela eChina. Isetshenziswa njengokubili njengesikhuthazi se-flavour kanye nemiphumela yaso eminingi yokwelapha.

Izimpande zikajinja ziqukethe ama-antioxidants, njenge-gingerol, angahle abhekele izinzuzo eziningi ezibikiwe zezempilo ezihambisana nalokhu kudla.

Ujinja ungasebenza ekuphatheni isicanucanu nasekunciphiseni ubuhlungu obuvela ezimeni ezinzima zokuvuvukala (,,).

Kunganciphisa nengozi yakho yezifo ezingamahlalakhona njengesifo senhliziyo, ukuwohloka komqondo kanye nomdlavuza othile (,,).

Ujinja utholakala usentsha, njengoyela noma ujusi futhi kumafomu omisiwe / ompuphu. Kulula ukufaka emasobho, ama-stir-fries, amasoso netiye.

Ujinja usetshenziselwa ukunambitheka kwawo kanye nemiphumela engaba khona kwezokwelapha. Kungaba wusizo ekwelapheni isicanucanu, ubuhlungu nasekuvikeleni izifo ezithile ezingamahlalakhona.

11. I-Turmeric (iCurcumin)

I-Turmeric yisipayisi esiphuzi esikhanyayo esihlobene kakhulu nojinja. Ekuqaleni ivela eNdiya, isetshenziselwa ukupheka kanye nezinzuzo zayo kwezokwelapha.

ICurcumin iyinhlanganisela esebenzayo ku-turmeric. Inemiphumela enamandla yokulwa nokuvuvukala futhi igxila ocwaningweni oluningi oluzungeze i-turmeric.

Ucwaningo lukhombisa ukuthi i-curcumin ingasebenza ekwelapheni nasekuvimbeleni izifo ezingalapheki njengomdlavuza, isifo senhliziyo nesifo sikashukela (,).

Kungasiza futhi ukuphulukiswa kwesilonda nokunciphisa izinhlungu (,).

Enye inkinga ethile yokusebenzisa i-curcumin ngokwezokwelapha ukuthi ayitholi kalula umzimba wakho, kodwa ukumuncwa kwayo kungathuthukiswa ngokuyihlanganisa namafutha noma ezinye izinongo ezifana nopelepele omnyama.

Isakhi esisebenzayo ku-turmeric, curcumin, sihlotshaniswa nemiphumela eminingi yokwelapha. ICurcumin ayingeneki kalula futhi kufanele ibhangqwe nezinto ezithuthukisa ukumuncwa kwayo, njengopelepele omnyama.

12. Salmon

I-Salmon yinhlanzi enomsoco kakhulu egcwele amafutha aphilile, amaprotheni, amavithamini B, i-potassium ne-selenium.

Ungomunye wemithombo ehamba phambili yama-omega-3 fatty acids, aziwa ngezinzuzo ezahlukahlukene zezempilo, njengokunciphisa ukuvuvukala ().

Ukufaka i-salmon ekudleni kwakho kunganciphisa nengozi yesifo senhliziyo nesifo sikashukela futhi kukusize ugcine isisindo esinempilo ().

Ukubuyela emuva okungenzeka kokudla i-salmon nezinye izinhlobo zokudla kwasolwandle kungukungcola kwazo okungenzeka ngezinsimbi ezisindayo nokunye ukungcola kwemvelo.

Ungakugwema imiphumela emibi engaba khona ngokunciphisa ukusetshenziswa kwakho kwezinhlanzi ezindaweni ezimbili kuya kwezintathu ngeviki (41).

I-Salmon iwumthombo omuhle wezakhi eziningi zomzimba, ikakhulukazi i-omega-3 fatty acids. Nciphisa ukusetshenziswa kwakho kwe-salmon ukuze ugweme imiphumela emibi engaba khona kusuka kokungcola okuvamile kuzinhlanzi nasezinhlanzi zasolwandle.

13. Ukwatapheya

Ukwatapheya isithelo esinomsoco kakhulu, yize kuvame ukuphathwa njengemifino kuzicelo zokupheka.

Inothile ngezakhi eziningi zomzimba, kufaka phakathi i-fiber, amavithamini, amaminerali kanye namafutha anempilo ().

Ngokufanayo namafutha omnqumo, ukwatapheya uphakeme emafutheni e-monounsaturated (MUFAs). I-Oleic acid yi-MUFA evelele kakhulu ku-avocado, exhunywe nokunciphisa ukuvuvukala emzimbeni ().

Ukudla i-avocado kunganciphisa ingozi yesifo senhliziyo, isifo sikashukela, isifo se-metabolic nezinhlobo ezithile zomdlavuza (,,).

Ukotapeya unezithelo ezicebile, unezinga eliphezulu lezithelo ezingadlala indima ekwehliseni ukuvuvukala nezifo ezingamahlalakhona.

14. Ubhatata Olumnandi

Ubhatata uyimpande yemifino elayishwe izakhamzimba eziningi, kufaka phakathi i-potassium, i-fiber namavithamini A no-C.

Futhi zingumthombo omuhle wama-carotenoids, uhlobo lwe-antioxidant olunganciphisa ubungozi bezinhlobo ezithile zomdlavuza ().

Ngaphandle kokunambitheka kwawo okumnandi, ubhatata awunyusi ushukela wegazi njengoba ungalindela. Kuyathakazelisa ukuthi empeleni bangakuthuthukisa ukulawula ushukela egazini kulabo abane-type 2 diabetes ().

Ubhatata ungukudla okunomsoco kakhulu okulayishwe ama-carotenoids, anezakhi eziqinile zokulwa nama-antioxidant. Zingasiza futhi ekulawuleni ushukela wegazi.

15. Amakhowe

Ezinye zezinhlobo ezivame kakhulu zamakhowe adliwayo yizinkinobho, i-portobello, i-shiitake, i-crimini nama-oyster mushroom.

Yize okuqukethwe kwezakhi kuhluka ngokuya ngohlobo, amakhowe aqukethe uvithamini A, i-potassium, i-fiber, nama-antioxidants amaningana angekho kokunye ukudla ().

Kuyathakazelisa ukuthi ukudla amakhowe amaningi kuhlotshaniswa nokusetshenziswa kakhulu kwemifino ngokujwayelekile, okufaka isandla ekudleni okunomsoco jikelele ().

Ngenxa yokuqukethwe kwawo okuhlukile kwe-antioxidant, amakhowe nawo angadlala indima ekwehliseni ukuvuvukala nasekuvikeleni izinhlobo ezithile zomdlavuza (,,).

Esinye isici esihle samakhowe ukuthi kusetshenziswa imikhiqizo kadoti wezolimo ukuwakhulisa. Lokhu kwenza amakhowe abe yinto eqhubekayo yohlelo lokudla okunempilo ().

Amakhowe agcwele izakhamzimba futhi anganciphisa ubungozi bezifo ezithile. Ngokwengeziwe, amakhowe ukukhetha kokudla okusimeme.

16. Izimila zolwandle

I-seaweed igama elisetshenziselwa ukuchaza imifino ethile yasolwandle ecebile ngomsoco. Isetshenziswa kakhulu ekudleni kwase-Asia kepha ithola ukuthandwa kwezinye izingxenye zomhlaba ngenxa yenani lazo lokudla okunempilo.

Ama-seaweed apakisha izakhi zomzimba eziningi, kufaka phakathi i-vitamin K, i-folate, iodine ne-fiber.

Le mifino yasolwandle ingumthombo wamakhemikhali e-bioactive ayingqayizivele - hhayi ngokuvamile akhona kumifino yomhlaba - engaba nemiphumela yokulwa ne-antioxidant.

Ezinye zalezi zinhlanganisela zinganciphisa nengozi yokuba nomdlavuza, isifo senhliziyo, ukukhuluphala ngokweqile nesifo sikashukela ().

I-Seaweed yiqembu lemifino yasolwandle enomsoco kakhulu engadlala indima ekuvikeleni ezifweni ezithile ezingalapheki.

Okusemqoka

Ukuthola impilo efanelekile ngokudla nangokondleka kumayelana nokungaphezu kokugxila kuthrendi eyodwa noma ezimbili zakamuva zokudla.

Esikhundleni salokho, impilo enhle isekelwa kakhulu ngokudla izinhlobo ezahlukene zokudla okunomsoco nsuku zonke.

Ukubandakanya okunye, noma konke, kokudla okukuleli hlu njengengxenye yokudla okunomsoco kungasiza impilo yakho yonke futhi kungavimbela izifo ezithile ezingamahlalakhona.